Rice is a staple food for many people throughout the world. Rice is inexpensive, quick to cook and can be prepared dozens of ways. Incorporate portions of rice into your diet to keep your energy levels high throughout the day. Eating rice as part of a balanced diet promotes weight loss.
Dietary Guidelines
Use an online calorie calculator to find your estimated daily caloric needs. To lose two pounds each week, subtract 1,000 calories from this estimate. Achieve this 1,000 calorie deficit through both dietary restriction and increased physical activity. Use an online journal to track your food and exercise habits and monitor your weight loss progress.
Types of Rice
There are dozens of varieties of rice that can be incorporated into a healthy diet. Adults should eat 6oz of rice every day, with 3oz from whole-grain sources. Brown, black, red or wild rice products are whole grains, meaning the contain the entire grain kernel. White or refined rice products do not contain the same nutrients as whole-grain rice varieties.
Nutritional Properties
Rice is high in carbohydrates and contains several types of essential amino acids. Because whole-grain rice retains its hull and germ, it contains more fiber, iron and B vitamins than white rice. Although white rice is sometimes enriched with B vitamins and iron, whole-grain rice is healthier. The complex carbohydrates in whole-grain products keep your energy levels high and make you feel full, promoting weight loss.
Considerations
Boosting rice intake alone will not help you lose weight efficiently. Eat plenty of fruits and vegetables to keep your diet balanced. Incorporate 30 to 45 minutes of moderate-intensity exercise into your daily routine. Consider brisk walking, jogging, swimming, cycling or dancing. Consult your doctor to create a diet and exercise plan that works for your lifestyle.
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